May 2016 - CrossFit Cornelius

06/01/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

2 Rounds

½ Lap Forward + ½ Lap Backwards Monster Walk w/ Hip Circle

½ Lap Left Shuffle + ½ Lap Right Shuffle w/ Hip Circle

1 Lap Bear Crawl

1 Lap Spider Man Crawls

5 No Push Up Burpees

5 Squat Jumps

:30 PVC T-Spine Stretch

Weightlifting

4:00 Clean Technique Work

Metcon (No Measure)

4:00 EMOM Power Clean + Front Squat + Push Press + High Hang Clean + Hang Clean below Knees

(Note: Use empty bar on all 4 sets)

Immediately into every 2:00 for 10:00 (5 Sets)

Clean

(Note: All sets 70-75+ of last weeks HS%)

Clean (Every 2:00 for 10:00 (5 Sets))

Clean

(Note: All sets 70-75+ of last weeks HS%)

Conditioning

Metcon (Calories)

Every 2:30 for 15:00 (6 Sets)

:30 AMRAP

10 Russian KBS (1.5/1)

Max Cals on AD or Rower in remaining time

2:30 Rest/Walk

RX+ = AB

Mobility

2:00 Couch or Pigeon (per leg)

05/31/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog

+

Lap Skipping Knee Pulls

Lap Butt Kickers

Lap Skipping Gate Openers

Lap Broad Jumps

+

2 Rounds

10 Powell Raises (5 per arm/light)

10 DB Ext Rotations (5 per arm/light)

10 Bottoms Up KB Press (5 per arm/light) :30 Teres Major/Lat Smash w/ Lax Ball

Weightlifting

Metcon (No Measure)

Every :90 for 9:00 (3 Sets of Each)

Exercise 1: 8 Push Press

Exercise 2: 8 Supinated Grip Bent Over Rows

(Note: Alternate every :90 between movements)
(Note: Goal is to add weight from last week)

Push Press (3 x 8)

Supinated Grip Bent Over Row (3 x 8)

Weightlifting

Metcon (No Measure)

Back Squat & Single Leg KB DL

Every :90 for 15:00 (5 Alt Sets of Each)

Exercise 1: 5 Back Squats (@ 70-75% of 1 RM)

Exercise 2: 6-8 Single Leg KB/DB DL (per leg) (Note: Add weight to SL KB DL if possible)

Back Squat (5×5 @ 70-75%)

Single Leg DL w/ KB (6-8 Single Leg KB/DB DL (per leg))

(Note: Add weight from last week to SL KB DL if possible)

Conditioning

Metcon (Time)

5 RFT

15 burpees

50 double unders

(100 Singles)

Mobility

2:00 Rear Delt Smash w/ Lax Ball (per side)

05/30/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

Lap Spider Man Lunges

Lap Walking Quad

Lap Gate Openers

+

2 Rounds

10 Scap Push Ups

10 Cobras

10 Shoulder Reach Throughs

10 Squats (:03 Pause)

10 Bow and Bends

Conditioning

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
**Only hit RX if you wear vest and go in order

05/28/2016

C2 – CrossFit

Conditioning

Metcon (AMRAP – Reps)

Team WOD:

AMRAP

Station 1 – Wall Balls (20/14) & Wall Sits

Station 2 – S20 (45/35) & Plate OH Hold (45/25)

Station 3 – Pull Ups & Bar Hang

Station 4 – Russian KBS (1.5/1) & Plate Front Rack Hold (45/25)

Station 5 – Hanging Knee Raises & Plank

***For additional reps; 2:00 Max DU After Station # 5

4:30 per station :30 switch.

In teams of two, while one partner works the first skill, the other holds the second skill. Switch when one is tired or the other partner breaks the hold.

(Note: Ring Pulls and Jumping PU may be substituted for Pull Ups; 2 Ring Pulls/Jumping PU = 1 Regular PU)

(Note: Singles may be subbed for DU; 3 Singles = 1 DU)

05/27/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

10:00 Alt EMOM

Min 1: :20 Pec Smash w/ Lax Ball (per pec)

Min 2: :30 Wrist Stretch

Min 3: :20 Hamstring Floss w/ Lax Ball (per leg)

Min 4: 10 Shoulder Reach Throughs (5 per arm)

Min 5: 10 Banded Pull Aparts + 10 Band Pass Throughs

Weightlifting

Close Grip Floor Press (Every 2:00 for 6:00 (3 Sets) 12-15)

Weightlifting

Metcon (No Measure)

Every :30 for 5:00 (10 Sets)

1 Banded DL

(135/95)

Then….

10:00 to Est HS Deadlit

Deadlift (10:00 to Est. HS)

Conditioning

9:00 Gauntlet (AMRAP – Reps)

9:00 AMRAP

3 Burpees to a Plate

3 Wall Balls (20/14 to 10’/9’)

3 Power Cleans (95/65)

6,6,6

9,9,9

12,12,12….

Continue up ladder until 9:00 mark

RX+

Burpees Box Jumps

WB = (30/20 to 10’)

Power Snatch (95/65)

Mobility

2:00 Hamstring Floss w/ Lax Ball (Kettlebell)

05/26/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m

+

Skipping High Knees

Gate Openers

Skipping Gate Openers

Butt Kickers

Side Lunges

Leg Swings Lateral (10 per leg)

Leg Swings Forward/Backward (10 per leg)

Walking Quad

+

2 Rounds

10 Tempo Squats w/ Hip Circle @ 3211

10 Bird Dogs (per side)

C2 Mash

Metcon (AMRAP – Reps)

With a running clock…

At 0:00

Scaled: 8:00 Coach Led Skill Work on Pull Ups (Kipping)

RX = 5:00 EMOM 8-10 Kipping

RX+ = 5:00 EMOM 6-10 Strict Pull Ups

(If hit 10 easily add weight)

Metcon (Calories)

@ 12:00

20:00 AMRAP

Partner WOD

25 Burpee Box Jumps (24/20)

50 Push Press (75/55)

75 Russian KBS (1.5/1)

AMRAP Cals on Rower

RX+ on AB

(Note: Each athlete completes first 3 stations individually and cannot progress until leading player is done with station)

Mobility

2:00 Wall Squat Therapy (Athletes supinated with glutes as close to the wall as possible and feet as low on wall as possible)

05/25/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

Weightlifting

4:00 Clean Technique Work

Metcon (No Measure)

4:00 EMOM

Power Clean + Front Squat + Push Press + High Hang Clean + Hang Clean below Knees

(Note: Use empty bar on all 4 sets)

Immediatelty into 12:00 EMOM

Clean

(Note: Build in load over sets to HS)

Clean (12:00 EMOM Est. HS)

Conditioning

AnLP1 Tester (May 2016) (Calories)

Every 3:00 for 15:00 (5 Sets)

:20 ME AD or Rower (For Cals)

RX+ = AB

Mobility

2:00 Couch or Pigeon (per leg)

05/24/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Stability

Metcon (Weight)

Every 2:00 for 6:00

(3 Rounds for Quality)

5 SA DB/KB Strict Press + 25m OH Waiters Carry (Note weight used)

Weightlifting

Metcon (No Measure)

Every :90 for 9:00 (3 Sets of Each)

Exercise 1: 10 Push Press

Exercise 2: 10 Supinated Grip Bent Over Rows

(Note: Alternate every :90 between movements)

Push Press (3 x 10)

Supinated Grip Bent Over Row (3 x 10)

Conditioning

Ms. Diane (Time)

21-15-9

DL (135/95)

HRPU

RX+

21-15-9

DL (225/155)

HRPU

or

DL (135/95)

HSPU

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Mobility

2:00 Rear Delt Smash w/ Lax Ball (per side)

05/23/2016

C2 – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

+

2 Rounds

10 Squats W/ Hip Circle (:03 Pause at bottom of squat)

10 Clam Shells (w/ Hip Circle; per side)

10 Reverse Lunges (w/ Hip Circle; Per side)

10 Scap Pull Ups

10 Lateral Lunges (per side/loaded if possible)

:30 Hand Stand Hold or Plank Hold

CNS Primer

Metcon (No Measure)

5:00 EMOM

20 DU/40 Singles

3-5 Strict Pull Ups (10 Jumping PU or Ring Pulls)

Weightlifting

Metcon (No Measure)

Back Squat & Single Leg KB DL

Every :90 for 15:00 (5 Alt Sets of Each)

Exercise 1: 5 Back Squats (@ 65% of 1 RM)

Exercise 2: 6-8 Single Leg KB DL (per leg)

**Hip Circle on All Squats

Back Squat (5 x 5 @ 65%)

Single Leg DL w/ KB (5 x 6-8 (Per Leg))

Conditioning

Metcon (4 Rounds for time)

Every 4:00 for 16:00 (4 Sets)

400m Run

10 HRPU

(Note Time For each Round)

Mobility

2:00 Standing Stradle (Use a Wall Ball if needed)

05/21/2016

C2 – CrossFit

Conditioning

Metcon (Time)

Teams of 4

For Time:

200 Cals on Rower or 175 Cals AD (or 150 Cals on AB)

***Once all cals are completed all TM’s run 400m

200 WB (20/14 to 10’/9’)

***Once all WB are completed all TM’s run 400m

200 Pull Ups (300 Ring Pulls or Jumping Pull Ups)

***Once all pulls are completed all TM’s run 400m

200 Box Jumps (24/20)

***Once all box jumps are completed all TM’s run 400m

Time is completed once all TM’s finish final 400m run.

Cannot start next station till all TMs have returned from previous run each round